Serious Social Anxiety

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>>42435347
Literally no one at the gym will notice you or give a fuck about what you're doing. https://en.wikipedia.org/wiki/Imaginary_audience

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>>42435347
And stop eating shit food if you want to fix your anxiety.

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>>42435347
and if you need a workout plan google is your friend

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>>42435347
>find program in sticky, maybe SL5x5 of SS
>watch omarisuf's form videos on all the lifts you are in doubt of how to do
>go to the gym
>re rack your weights
>behave like a normal human bean
as long as you dont do anything fucking obnoxious like slamming the weights when only lifting 135 or smth similarly retarded then everything will be fine!
even if you get form wrong chances are that the regulars may come and help you out

>>42435347
Nobody cares about you.

The world does not revolve around you.

Go work out. Put on headphones and stay out of peoples' way and do whatever the fuck you want.

Nobody cares.

>>42435347
Join up at a 24 hour place, rock up at 11pm, and figure out how to play around with the weights with nobody around.
Watch youtube videos about form, particularly mark rippetoe videos. He knows how to keep it simple and break down the information into cues you can use to remind yourself.

If you don't have one near you, try to go at an off-peak hour, like 2pm during a weekday (since I assume you're a neet or student)

>>42435347
Put in headphones.
Turn on music that gets you hyped.
Don't look at anyone but yourself. Youre not there for them.
While on one machine think about which one youre going to do next (machines usually have images to tell you how to use them).
Rinse and repeat until you're used to gym.

When at home look up lifting schedules that may work with your goals/lifestyle

>>42435347

You could stick to machines the first few times until you get more comfortable. Use earphones so that people don't bother you. Remember, people don't care much about you, they are focused on their on shit.

I literally never pay attention to anyone working out unless its a whore wearing yoga pants.
>Practice good form
>dont use multiple workstations at once
>dont dress like a fucking tryhard
>dont slam DYEL weights

congratulations, youve officially become a ghost

>go to the gym
>sign up if you haven't already
>go to the locker room
>either say loud "hi" or don't say anything at all
>change into workout clothes, take a water bottle and optionally a towel
>go around the gym to see where everything is
>if you have anxiety, start with some unoccupied machines
>if somebody asks you how many sets more you have, tell them
>if somebody asks to work in with you, say "okay"
>finish your workout
>go back to the locker room
>you're probably too anxious to take the shower there so change clothes and go out
>tip receptionist on your way out

Then start going at odd hours like 2am so you don't have to deal with people

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>>42435347
Talk to a trainer about a training session.
They'll be happy to lead you around the gym and show you how to lift correctly if you pay them.

You can also look up personal trainers online in your area and arrange to meet up and discuss a training deal.

For getting over your anxiety, read some Stoicism, Buddhism, etc.

https://en.wikipedia.org/wiki/Locus_of_control
https://en.wikipedia.org/wiki/Cognitive_behavioral_therapy
https://en.wikipedia.org/wiki/Mindfulness
https://en.wikipedia.org/wiki/Stoicism

You have no control over others.
And others have no control over you.

So when the actions or words or thoughts of others distress you, you must be mistaken. Because they cannot control you, correct? So where is this distress coming from?
It's coming from you. You are distressing yourself.

Why? On what basis? You perceive some disdain in their eyes? You think you can read minds and know that they are judging you or resenting you? Obviously, you can't read minds. So what are you tormenting yourself over? What pleasure are you getting from harming yourself this way? What good does it do you?

None.

Living your life based on what you think others will say, or do, or think, is to base your life on hallucinations. On your own wandering mind and irrational fears. All that matters is what is real. And pain isn't real. Fear isn't real. Happiness isn't real. Feelings are not real. They do not exist in the world if you pull them out of your imagination.

Feelings are just sensations generated by our brains. When you cease to be aware of them, they vanish.So when you focus on these feelings, you fuel them. If you ignore them, they die immediately.
So why do you choose to fuel them instead of kill them?

do you bring two towels? one for your body and one to wipe the equipment?
(pls no bully)

>>42435347
>social anxiety
>opens with a 'give milkies' pepe

Maybe you deserve it.

>>42435347
Let me help you anon.

http://newbie-fitness.blogspot.com/2007/01/stripped-5x5.html

That is a super basic workout. I've used it to great success personally, but it's for beginners so you'll have to move on eventually.

Each exercise is linked to a small video showing good form. Watch each one and get a good feel for each. When you're at the gym, mimic the movements. Use small weights at first and work your way up.

If you can mimic them at all, no one will notice you. If you can't mimic the movements, talk to gym staff about how to do them.

Godspeed anon, we're all gonna make it.

>>42435347
https://www.youtube.com/watch?v=emHAoQGoQic

>>42439151
https://www.youtube.com/watch?v=PxJ0N2vq2GM

>>42437930
>tip receptionist on your way out
What?

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>>42435347
Oh good, something I can actually help with.

Before gym
>Find a good routine
>go on to youtube and look up the exact motions for those exercises. Not only does this reduce the chance of injury, but also makes you look like you know what you are doing.
>Make sure you have at least decent attire for the gym. Depending on what you're doing, running or lifting shoes. I personally used Vans back when I was more poor. They're cheap, flat, and close to the ground. Nowadays I wear running shoes because I like to run after my workout.
>Get some ashwagandha pills and take them before going to the gym. Really helped me out with my anxiety, and totally legal. You can buy it off of amazon.
>Learn gym etiquette.

At the gym
>Since it is your first time, talk to the receptionist. They're there to help. If you have questions, ask.
>I would personally start with a warm up jog on the track or treadmill. It serves the purpose of a warm up and it helps calm the anxiety. It lets you loosen up a little.
>Try to channel your anxiety into your run and your lifts. Nervous energy works well for making you work harder at the gym if you know how to use it.
>Continue through your workout.
>Leave when done.

After the gym
>Reflect on your time at the gym and realize that people don't care what you do.
>If something awkward did happen at the gym, remember that people will forget it pretty quickly and it really doesn't matter in the long scheme of things. This sounds dumb but I have a mantra for calming down my anxiety. "It don't matter, none of it matters." Just understand that nothing you do matters or has any significant effect on the universe, to the point that when you walk to the gym the next day, it's almost as if nothing has changed.
>Make sure you keep going to the gym. Even if you feel too anxious to go. The more you go to the gym, the better you can handle your anxiety.
>Gains also help you deal with anxiety, so don't forget to drink your protein.

>>42441170
Also forgot to add.
>Sleep deprivation gives you anxiety.
>Caffeine gives you anxiety.
>Alcohol from the night before gives you anxiety.
>Fapping to porn a lot gives you anxiety.
>Not being active gives you anxiety.
>Not meditating gives you anxiety.
>not having anything to be proud of gives you anxiety.
>Not being prepared gives you anxiety.

>>42435347
>Pls halp (advise from other girls most desired)
LOOOOOL

>girls on /fit/

just dont m8

>>42435347
> and optionally a towel
> optionally
Pajeet detected

>>42435458
This is not true. People will notice you, but they will not give a fuck about what you're doing.

Going to the gym for the first time is scary. I suggest going at odd hours where there's either only a couple of people or no one at all. Once you're actually there, and you start exercising, you'll immediately realize there's nothing to fear. Then you just go with it. It gets easier after that until you don't want to go at all.

People at the gym do look at other people, and they do judge them, but it's mostly an internal reflection on themselves. They look at you and will either say "Wow, I need to try what that guy's doing", or "I'm so much better than him", or something dumb like that.

Just do it OP. It's good for you, it's good to face your fears. People go to the gym for years and look like retards doing retarded things all the time, they just don't give a shit, and really no one else does either.

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I had anxiety all my life. I was told to get a job, so that I can work on my problem. I got a job as a server and guess what? I still get aspie when I talk to people. I'm good at my job, but holy fuck I still get mini panic attacks at work.

Since I'm a server and I'm constantly moving around, I kinda have to push my feels down until the shift is over. The worst part is that I can't even use the people skills I've learned at work irl. When I'm outside I just avoid talking to people because I just assume they don't give a shit about me.


I fucking hate the way I am.

>>42439151
this

You pay a trainer, or take a class at the gym that teaches you the lifts. That way in your mind you know you have a right to be there and that it's okay to not know what you're doing yet.

>>42443581
Pushing your feels down until you're not in public anymore is normal you fuck.

>>42440828
Well you don't wanna be known as that dyel that never tips the receptionnist, so just give em a a dollar or two on your way out.

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>>42435347

First time I went I got really lucky. There was a week free sign up at my gym so I went in and they took my info. I told them it was my first day at the gym.

I walked around a little bit and saw a couple young dudes my age so I approached them. I asked if I could join in on their routine and they said sure and I made good friends. Never saw them again at the gym, but I got really lucky.

That was 48 days ago and in that time I have gone from starved Jew mode to skinny-fat-he-might-be-jacked mode.

>>42435458

Dang I googled this and this sounds like me. I think paranoia too has to do with the imaginary audience. Being paranoid implies that people care enough to want to do harm to you. How the fuck do you shake this effect though? In the gym I still feel like there is a spotlight on me and others are judging my form and stuff.

>>42440828
its a meme

you dont tip the receptionist

I thought I was getting close with one of the receptionist thats always there when I go (1am) but then he stopped saying hi to me :( so I felt betrayed and don't acknowledge his existence

>>42444531
noice

now back to hating yourself fatty dont wanna start slacking

>>42435347
>Can someone go through step by step what I should do when I go to the gym for the first time and how do I act around people?
Walk in
Greet the receptionist
Walk to the change room
Greet back if other people greet you
Change into your gym outfit (including shoes)
Leave the change room
Walk to the squat rack
Do three (3) sets of five (5) reps with sixty (60) to one hundred twenty (120) breaks in between of squats
Walk to the bench press
Do three (3) sets of five (5) reps with sixty (60) to one hundred twenty (120) breaks in between of bench press
Find a place to do pull-ups
Do three (3) sets of of as many reps you can do with sixty (60) to one hundred twenty (120) breaks in between of pull-ups
Go back to the change room
Change back into your normal clothes
Go home
Shower

>>42435347
Nobody really gives a shit about you. Just remember that.

Before you go, make sure you study your routine front and back. Save it on your phone so you can look at it while you're there.

Watch some tutorial videos on each exercise before you go. Your form isn't going to be perfect starting out and that's fine. Just watch some videos and maybe try to mimic the movements.

Again, no one at the gym gives a flying fuck about you. Don't sweat it, you'll do fine.

In five years of going to the gym literally everyone I've ever seen is either actively helpful, or too distracted to care about what you're doing. I was incredibly skinny when I started and couldn't even bench the bar, and not a single person was judgemental or talked shit about me being a skeleton. A few super big guys offered me some advice because they could tell I was new. Just dgaf about what other gym goers think of you.

1 set of 1 xan and you're golden

>>42439841
>calls abu abustaja a pepe

Fucking idiot

>>42442331
>but they will not give a fuck about what you're doing
Not true. During my first year of lifting some gym brahs corrected my form a couple of times. I'm really greatful for that. Maybe in the place I live in people are just nicer.